Nutrition is about studying the nutrients in food, how our bodies use them, and how food affects our health. Nutritionists use ideas from science, like molecular biology and genetics, to understand how food affects us.

Nutrition also looks at how we can eat to stay healthy and lower the risk of getting sick, what happens if we don’t get enough or get too much of certain nutrients, and how allergies to food work.

Nutrients are what give our bodies what they need to stay healthy. These include proteins, carbohydrates, fat, vitamins, minerals, fiber, and water. If we don’t eat the right mix of these nutrients, we might be more likely to get certain health problems.

This article will explain the different nutrients a person needs and why. It will also look at the role of the dietitian and the nutritionist.

Macronutrients

Macronutrients are nutrients that people need in relatively large quantities.

Carbohydrates

Carbohydrates include sugar, starch, and fiber.

Sugars are simple carbs. The body quickly breaks them down for energy, but they don’t make you feel full and can raise blood sugar levels. This can increase the risk of type 2 diabetes.

Fiber is also a carb. Some types give the body energy, gut bacteria use some, and some pass through without being used.

Fiber and unprocessed starch are complex carbs. They take longer to break down, keep you full longer, and may lower the risk of diabetes, heart disease, and cancer. They’re better for you than sugars and refined carbs.

 

Proteins

Proteins are made up of amino acids, which are natural organic compounds.

There are 20 amino acids, and some are essential, meaning we have to get them from food. Our bodies can make the rest.

Some foods have all the amino acids we need, called complete proteins. Other foods have different mixes of amino acids.

Most plant foods don’t have all the essential amino acids, so if someone follows a vegan diet, they need to eat different foods throughout the day to get all the amino acids they need.

 

Fats

Fats are important for:

• Making joints move smoothly
•  Helping organs make hormones
•  Letting the body soak up certain vitamins
•  Lowering swelling
•  Keeping the brain healthy

But having too much fat can cause problems like being very overweight, having high cholesterol, liver issues, and other health troubles.

The kind of fat we eat matters. Oils like olive oil, which have unsaturated fats, are better for us than fats from animals, called saturated fats.

 

Water

The adult body is mostly made of water, about 60%. Our body uses water for lots of things. Water doesn’t have any calories, so it doesn’t give us energy.

Many people say we should drink 2 liters, or 8 glasses, of water every day, but we can also get water from food like fruits and vegetables. If we’re drinking enough water, our pee will be light yellow.

How much water we need depends on things like how big we are, how old we are, where we live, how active we are, and if we’re healthy or not.

Micronutrients are essential in small amounts. They include vitamins and minerals. Manufacturers sometimes add these to foods. Examples include fortified cereals and rice.

Minerals

The body needs carbon, hydrogen, oxygen, and nitrogen to stay healthy. It also needs minerals from food like iron, potassium, and others. Usually, eating different kinds of food will give us the minerals we need. But if we don’t get enough, a doctor might suggest taking supplements.

Here are some of the minerals the body needs to function well.

 

Potassium

Potassium is something in our body that helps our kidneys, heart, muscles, and nerves work right. The Dietary Guidelines for Americans say adults should get 4,700 milligrams of potassium every day.

Not getting enough potassium can cause high blood pressure, stroke, and kidney stones. But having too much might be bad for people with kidney problems.

Foods like avocados, coconut water, bananas, dried fruit, squash, beans, and lentils are good ways to get potassium.

 

Sodium

Sodium is something in our body that helps:

•  Keep nerves and muscles working right
•  Control how much water is in our body

Not getting enough sodium can cause hyponatremia. This can make us feel tired, confused, and weak.

Having too much sodium can raise our blood pressure, which can make us more likely to get heart problems or have a stroke.

Table salt, which is made of sodium and chloride, is a common seasoning. But most of us eat too much sodium because it’s already in lots of foods.

Experts say we shouldn’t add table salt to our food. They suggest we should have no more than 2,300 milligrams of sodium a day, which is about one teaspoon. This includes salt that’s already in our food and salt we add ourselves. People with high blood pressure or kidney problems should have less.

 

Calcium

The body needs calcium to form bones and teeth. It also supports the nervous system, cardiovascular health, and other functions.

Too little can cause bones and teeth to weaken. Symptoms of a severe deficiency include tingling in the fingers and changes in heart rhythm, which can be life-threatening.

Too much can lead to constipation, kidney stones, and reduced absorption of other minerals.

Current guidelines for adults recommend consuming 1,000 mg a day, and 1,200 mg for women aged 51 and over.

Good sources include dairy products, tofu, legumes, and green, leafy vegetables.

 

Phosphorus

Phosphorus is present in all body cells and contributes to the health of the bones and teeth.

Too little phosphorus can lead to bone diseases, and affect appetite, muscle strength, and coordination. It can also result in anemia, a higher risk of infection, burning or prickling sensations in the skin, and confusion.

Too much in the diet is unlikely to cause health problems though toxicity is possible from supplements, medications, and phosphorus metabolism problems.

Adults should aim to consume around 700 mg of phosphorus each day. Good sources include dairy products, salmon, lentils, and cashews.

 

Magnesium

Magnesium contributes to muscle and nerve function. It helps regulate blood pressure and blood sugar levels, and it enables the body to produce proteins, bone, and DNA.

Too little magnesium can eventually lead to weakness, nausea, tiredness, restless legs, sleep conditions, and other symptoms.

Too much can result in digestive and, eventually, heart problems.

Nuts, spinach, and beans are good sources of magnesium. Adult females need 320 mg of magnesium each day, and adult males need 420 mg.

 

Zinc

Zinc plays a role in the health of body cells, the immune system, wound healing, and the creation of proteins.

Too little can lead to hair loss, skin sores, changes in taste or smell, and diarrhea, but this is rare.

Too much can lead to digestive problems and headaches.

Adult females need 8 mg of zinc a day, and adult males need 11 mg. Dietary sources include oysters, beef, fortified breakfast cereals, and baked beans.

 

Iron

Iron is crucial for the formation of red blood cells, which carry oxygen to all parts of the body. It also plays a role in forming connective tissue and creating hormones.

Too little can result in anemia, including digestive issues, weakness, and difficulty thinking. Learn more here about iron deficiency.

Too much can lead to digestive problems, and very high levels can be fatal.

Good sources include fortified cereals, beef liver, lentils, spinach, and tofu. Adults need 8 mg of iron a day, but females need 18 mg during their reproductive years.

 

Manganese

The body uses manganese to produce energy, it plays a role in blood clotting, and it supports the immune system.

Too little can result in weak bones in children, skin rashes in men, and mood changes in women.

Too much can lead to tremors, muscle spasms, and other symptoms, but only with very high amounts.

Mussels, hazelnuts, brown rice, chickpeas, and spinach all provide manganese. Male adults need 2.3 mg of manganese each day, and females need 1.8 mg.

 

Copper

Copper helps the body make energy and produce connective tissues and blood vessels.

Too little copper can lead to tiredness, patches of light skin, high cholesterol, and connective tissue disorders. This is rare.

Too much copper can result in liver damage, abdominal pain, nausea, and diarrhea. Too much copper also reduces the absorption of zinc.

Good sources include beef liver, oysters, potatoes, mushrooms, sesame seeds, and sunflower seeds. Adults need 900 micrograms (mcg) of copper each day.

 

Selenium

Selenium is made up of over 24 selenoproteins, and it plays a crucial role in reproductive and thyroid health. As an antioxidant, it can also prevent cell damage.

Too much selenium can cause garlic breath, diarrhea, irritability, skin rashes, brittle hair or nails, and other symptoms.

Too little can result in heart disease, infertility in men, and arthritis.

Adults need 55 mcg of selenium a day.

Brazil nuts are an excellent source of selenium. Other plant sources include spinach, oatmeal, and baked beans. Tuna, ham, and enriched macaroni are all excellent sources.

 

Vitamins

People need small amounts of various vitamins. Some of these, such as vitamin C, are also antioxidants. This means they help protect cells from damage by removing toxic molecules, known as free radicals, from the body.

Vitamins can be:

Water-soluble: The eight B vitamins and vitamin C

Fat-soluble: Vitamins A, D, E, and K

 

Water soluble vitamins

People need to consume water-soluble vitamins regularly because the body removes them more quickly, and cannot store them easily.

Vitamin	Effect of too little	Effect of too much	Sources
B-1 (thiamin)	BeriberiWernicke-Korsakoff syndrome	Unclear, as the body excretes it in the urine.	Fortified cereals and rice, pork, trout, black beans
B-2 (riboflavin)	Hormonal problems, skin disorders, swelling in the mouth and throat	Unclear, as the body excretes it in the urine.	Beef liver, breakfast cereal, oats, yogurt, mushrooms, almonds
B-3 (niacin)	Pellagra, including skin changes, red tongue, digestive and neurological symptoms	Facial flushing, burning, itching, headaches, rashes, and dizziness	Beef liver, chicken breast, brown rice, fortified cereals, peanuts.
B-5 (pantothenic acid)	Numbness and burning in hands and feet, fatigue, stomach pain	Digestive problems at high doses.	Breakfast cereal, beef liver, shiitake mushroom, sunflower seeds
B-6 (pyridoxamine, pyridoxal)	Anemia, itchy rash, skin changes, swollen tongue	Nerve damage, loss of muscle control	Chickpeas, beef liver, tuna, chicken breast, fortified cereals, potatoes
B-7 (biotin)	Hair loss, rashes around the eyes and other body openings, conjunctivitis	Unclear	Beef liver, egg, salmon, sunflower seeds, sweet potato
B-9 (folic acid, folate)	Weakness, fatigue, difficulty focusing, heart palpitations, shortness of breath	May increase cancer risk	Beef liver, spinach, black-eyed peas, fortified cereal, asparagus
B-12 (cobalamins)	Anemia, fatigue, constipation, weight loss, neurological changes	No adverse effects reported	Clams, beef liver, fortified yeasts, plant milks, and breakfast cereals, some oily fish.
Vitamin C (ascorbic acid)	Scurvy, including fatigue, skin rash, gum inflammation, poor wound healing	Nausea, diarrhea, stomach cramps	Citrus fruits, berries, red and green peppers, kiwi fruit, broccoli, baked potatoes, fortified juices.

 

 

Fat-soluble vitamins

The body absorbs fat-soluble vitamins through the intestines with the help of fats (lipids). The body can store them and does not remove them quickly. People who follow a low-fat diet may not be able to absorb enough of these vitamins. If too many build up, problems can arise.

 

Vitamin	Effect of too little	Effect of too much	Sources
Vitamin A (retinoids)	Night blindness	Pressure on the brain, nausea, dizziness, skin irritation, joint and bone pain, orange-pigmented skin color	Sweet potato, beef liver, spinach, and other dark leafy greens, carrots, winter squash
Vitamin D	Poor bone formation and weak bones	Anorexia, weight loss, changes in heart rhythm, damage to cardiovascular system and kidneys	Sunlight exposure plus dietary sources: cod liver oil, oily fish, dairy products, fortified juices
Vitamin E	Peripheral neuropathy, retinopathy, reduced immune response	May reduce the ability of blood to clot	Wheatgerm, nuts, seeds, sunflower and safflower oil, spinach
Vitamin K	Bleeding and hemorrhaging in severe cases	No adverse effects but it may interact with blood thinners and other drugs	Leafy, green vegetables, soybeans, edamame, okra, natto

 

Multivitamins are available for purchase in stores or online, but people should speak to their doctor before taking any supplements, to check that they are suitable for them to use.

Antioxidants

Some nutrients also act as antioxidants. These may be vitamins, minerals, proteins, or other types of molecules. They help the body remove toxic substances known as free radicals or reactive oxygen species. If too many of these substances remain in the body, cell damage and disease can result.

 

A registered dietitian nutritionist (RD or RDN) studies food, nutrition, and dietetics. To become a registered dietitian, a person needs to attend an accredited university, follow an approved curriculum, complete a rigorous internship, pass a licensure exam, and complete 75 or more continuing education hours every 5 years. Dietitians work in private and public healthcare, education, corporate wellness, research, and the food industry.

A nutritionist learns about nutrition through self-study or formal education, but they do not meet the requirements to use the titles RD or RDN. Nutritionists often work in the food industry and food science and technology.

 

 

Nutrition is the study of food and how it affects the body. People need to consume a varied diet to obtain a wide range of nutrients.

Some people choose to follow a specific diet, in which they focus on certain foods and avoid others. People who do this may need to plan carefully to ensure they obtain all the necessary vitamins to maintain their health.

A diet that is rich in plant-based foods and that limits added animal fats, processed foods, and added sugar and salt is most likely to benefit a person’s health.

 

 

 

Disclaimer

The information provided on Refpost.com is not intended to be used for medical diagnosis or treatment. Refpost.com does not provide medical advice, diagnosis, or treatment. The content should not be used to diagnose, treat, cure, or prevent any disease without the supervision of a medical professional.

For more information Visit https://refpost.com/disclaimer/